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Step 1
Start with a "V" sit on the floor. Spread your legs as far as you comfortably can while keeping them straight. Bend your torso gently towards each knee and towards the floor in the center. Hold each stretch for 15 seconds. Repeat the stretches 10 times.
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Step 2
Remain sitting on the floor and bring your legs together in front of you, keeping them straight. Lean forward and grab your feet, gently pulling your torso downwards, towards your legs. Repeat 10 times.
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Step 3
Sit cross-legged and extend your left arm straight in front of your body. With your right arm, grab the outside of your left elbow and pull your left arm in front of your body. Keep the left arm straight and feel the stretch in your shoulder. Switch sides and repeat 10 times.
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Step 4
Relax your shoulders while sitting in the cross-legged position; allow your arms to drop to your sides. Gently roll your head in a circular motion, first to one side and then to the next, loosening up your neck muscles. Do 3 revolutions in each direction.
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Step 5
Lie on your back and bring your knees up. Your feet should be close to your rump. Place your hands beside each ear, palms on the floor and gently push your hips upward to form a bridge. If your arms are not strong enough to lift your head from the mat, do the bridge on your head. Eventually, you'll be able to lift your head.
